Top 15 Exercises To Take Care Of Tennis Elbows June 9, 2017

Tennis elbow. Fascinating name, but a painful injury. You know what I am talking about if you are suffering from tennis elbow. It commonly occurs due to overactivity of the forearm, wrist, and arm that lead to micro tears in the muscles and tendons attached to the elbow. Lifting light objects can also become painful. To alleviate the excruciating pain, first, stop moving your arm or wrist. Second, start doing exercises that will rehabilitate, rebuild, and strengthen the tendons and muscles. The physical therapy exercises for tennis elbow listed in this article will reduce inflammation and prevent the recurrence of the condition, helping you get back to your normal routine. Want to know what exercises will help? Read on.

Top 15 Tennis Elbow Exercises

1. Wrist Curls

Wrist curls are extremely helpful in reducing tennis elbow pain. They work on the forearm muscles and the tendons. This exercise is easy and can be performed at home or office. Here are the steps.

How To Do

Step 1 – Place your right forearm on a table, with your hand hanging over the edge of the table, and your palm facing the ceiling.
Step 2 – Place a 1-pound weight in your hand.
Step 3 – Carefully raise and lower the weight without moving your forearm from the table.
Step 4 – Repeat this 10-12 times.
Step 5 – Repeat the above steps with your left hand.

Precaution

Make sure not to use a weight of more than 1-2 pounds. Using a weight of more than 2 pounds may aggravate the pain.

Tip

If you don’t have weights, you can fill water in a bottle and use it.

2. Wrist Turn

This exercise helps relieve tension from the forearm muscles and relaxes them. This is a very convenient exercise as you can do it at any time of the day, and anywhere! Here is how to do it.

How To Do

Step 1 – Bend your left elbow at 90 degrees with your palm facing upwards.
Step 2 – Slowly turn your wrist towards the right, and let your palm face downwards.
Step 3 – Hold for 5 seconds and slowly release.
Step 4 – Do this 10 times.
Step 5 – Repeat the above steps with your right hand.

Precaution

Do not repeat this exercise more than 10 times.

Tip

This exercise will also help you relieve anxiety. Do it with both the hands and start downward to upward. Hold and count the 5 seconds with your palm upward.

3. Wrist Flex

This is one of the best exercises for strengthening, relaxing, and healing your forearm muscles and wrist and elbow tendons. Here is how you should do it.

How To Do

Step 1 – Stretch your right arm in front of you, with your palm facing down.
Step 2 – Cusp your right hand fingers with your left hand and gently press it down.
Step 3 – Hold for 15 seconds. Pull your wrist up.
Step 4 – Hold for 15 seconds and then release.
Step 5 – Repeat this with your left hand.

Precaution

Do not pull up or push down your wrist too hard to prevent further injury.

Tip

In case of severe injury, keep your hands dangling over the edge of the table and then do the wrist flex exercise.

4. Fist Clench

Image: Giphy

This is an amazing exercise for your wrist and forearm muscles. Here is how to do it.

How To Do

Step 1 – Roll a towel and hold it in your right hand.
Step 2 – Place your right hand on a table.
Step 3 – Now, gently squeeze the towel and hold it for 10 seconds.
Step 4 – Release and repeat 10 times.
Step 5 – Repeat the steps with your left hand.

Precaution

Do not hold the towel too tight to prevent injuries.

Tip

You can also perform this exercise with a soft ball.

5. Wrist Deviation

Wrist deviation is another exercise that will help strengthen the wrist and forearm muscles and tendons. Here is how you can do it.

How To Do

Step 1 – Place your right hand on a table with your palm over the edge.
Step 2 – Hold out your hand like you are going to shake hands with someone.
Step 3 – Now, move your wrist up and down.
Step 4 – Repeat this 10-12 times.
Step 5 – Repeat the above steps with your left hand.

Precaution

Be gentle when you do this exercise to prevent further wear and tear in the tendons attached to your wrist bones.

Tip

You can hold a spoon with your hand while doing this exercise to support your hand.

6. Towel Twist

Image: Giphy

This is a strengthening exercise that works on the wrist extensors and wrist flexors. Follow these steps to do it correctly.

How To Do

Step 1 – Sit on a chair and hold a towel with both your hands. Ensure your shoulders are relaxed.
Step 2 – Twist the towel with both your hands in opposite directions as if you are trying to wring it.
Step 3 – Hold it for 3-5 seconds.
Step 4 – Repeat this 10-12 times.

Precaution

Avoid wringing the towel too hard.

Tip

You can use a sponge towel to do this exercise.

7. Supination With Dumbbell

Image: Giphy

The supinator muscle helps you to turn your palm upwards. It is also the muscle that is the most affected in a tennis elbow injury. Here is what you should do to relax and strengthen this muscle.

How To Do

Step 1 – Sit on a chair, rest your elbow on your knee, and hold a 1-pound dumbbell vertically in your hand.
Step 2 – Rotate your wrist and turn your palm up.
Step 3 – Rotate your wrist again and bring your palm down.
Step 4 – Repeat this 15-20 times.
Step 5 – Repeat these steps with your other hand.

Precaution

Make sure you use a dumbbell that does not weigh more than 1-2 pounds.

Tip

You can rest your hand on a table while doing this exercise.

8. Ball Squeeze

Image: Giphy

This is an excellent exercise to get your muscles and tendons working properly again. It helps to strengthen the muscles involved in the movement of the wrist. Here is how to do it.

How To Do

Step 1 – Sit on a chair and hold a sponge physiotherapy ball in the affected hand.
Step 2 – Squeeze it and hold it for 3 seconds. Release.
Step 3 – Repeat 10 times.

Precaution

Make sure not to overdo this exercise to prevent injury.

Tip

You can also perform this exercise while you are standing.

9. Bicep Curls

Image: Shutterstock

This is an excellent way to strengthen your biceps and the muscles near the elbow. Here is how to do it.

How To Do

Step 1 – Sit with your legs spread and your right elbow on your right thigh.
Step 2 – With your forearm horizontal to your thigh, hold 1-2 pounds weight.
Step 3 – Slowly bring the weight towards your chest.
Step 4 – Repeat this 10-12 times.

Precaution

Do not overdo it or use heavy weights.

Tip

You can use a bottle filled with water to perform this exercise.

10. Elbow Bend

Image: Shutterstock

The elbow bend is a relaxing exercise and helps to release the tension around your elbow and forearms. Here is how you should do it.

How To Do

Step 1 – Stand straight with your legs shoulder-width apart.
Step 2 – Slowly bend your elbow and move your arms upwards to touch your shoulder.
Step 3 – Hold for 10-15 seconds.
Step 4 – Slowly lower them.
Step 5 – Repeat this 10 times.

Precaution

Avoid doing it at a fast pace.

Tip

If you have recovered about 90%, you may use a 1-pound weight.

11. Drawing The Sword

This is the best exercise for tennis elbow cure. This exercise needs you to use a resistance band. It works on your triceps, shoulders, wrist flexors, and forearm muscles. Here are the steps to do it correctly.

How To Do

Step 1 – Hold one edge of the resistance band with the feet on the uninjured elbow side.
Step 2 – Hold the other end with the hand affected by tennis elbow.
Step 3 – Imagine you are drawing a sword, and pull the resistance band up and outwards.
Step 4 – Repeat this 10 times.

Precaution

Do not rush this exercise.

Tip

You can buy the resistance band online at great discounts!

12. Tricep Stretch

This is a great exercise to strengthen your triceps after the injury. Here is how you should do it.

How To Do

Step 1 – Bend your elbow and pull your arm up and backward.
Step 2 – Use your other hand to place it on your injured elbow. Apply gentle pressure on it and pull it backward.
Step 3 – Hold it for 5 seconds and release.
Step 4 – Repeat this 10 times.

Precaution

Avoid putting too much pressure.

Tip

You may use weights if you have recovered about 80-90 %.

13. Finger Extension

This is a simple yet great exercise to strengthen your wrist, forearm, elbow, and arm muscles. Here is how to do it correctly.

How To Do

Step 1 – Make a beak shape with your fingers.
Step 2 – Place a rubber band over the finger to hold them together.
Step 3 – Now move your fingers inward and outward.
Step 4 – Repeat this 10 times.

Precaution

Do not rush this exercise or overdo it.

Tip

Use a broad rubber band for better support.

14. Isometric Wrist Extension

Isometric exercises are also great for treating tennis elbow. You need a partner for this exercise. Here are the steps.

How To Do

Step 1 – Position your forearm at a right angle to your arm, with your palm facing down.
Step 2 – Ask your partner to place his/her palm over yours.
Step 3 – Now, force your palm upwards and let your partner resist that force by applying downward pressure on your palm.
Step 4 – Hold it for 5-7 seconds and then release.
Step 5 – Repeat this 10 times.

Precaution

Do not put too much pressure or force while doing this exercise.

Tip

You can also place your hand underneath a table and perform this exercise.

15. Partner Tennis Elbow Stretch

Image: YouTube

Last, but not the least, this elbow stretching exercise will help strengthen the tendons and muscles around your elbow and forearms. Here is how to do it.

How To Do

Step 1 – Lie down and place your arm to the side.
Step 2 – Rotate your arm inward.
Step 3 – Now, take the help of your partner to flex your wrist downward.
Step 4 – Hold it for 10-20 seconds.
Step 5 – Repeat this 10 times.

Precaution

Be gentle on your wrist and do not overdo it.

Tip

Do this exercise 3 times a day for better results.

There you go – top 15 exercises to take care of your tennis elbow. These are highly effective, simple, and helpful. So, start doing these tennis elbow exercises today and get back stronger and better.

All the best!

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Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.